Return of the King

BossArky · 09-09-2025 12:57AM

Friday September 5th: Bench day 2 of 12

Unilateral Cable
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Bench Press
20kg - 1x5
60kg - 1x5
87.5kg - 6x5
add slingshot
100kg - 1x3
105kg - 1x3
110kg - 1x3

DB Curl (standing) to DB Overhead Press (standing)
14kg per arm - 3x10

Lateral DB Raise
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10

Neck (lying on bench)
face up - curl
face up - twist
face down - curl
face down - twist
---

Used the slingshot to get the feel of heavier weight at end of Bench.

BossArky · 09-09-2025 01:06AM

Saturday September 6th: Deadlift Day 1 of 6

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
70kg - 1x5
100kg - 1x5
125kg - 1x5

Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10

Rear Delts (cable)
3x10

.... then did a head of other stuff in commercial gym below...

Lat Pulldown
1x10

GHR
1x10

45DBR
3x10

Leg Ext
3x10 on machine #1
1x10 on machine #2

Leg Curl (standing)
1x10 per leg

Leg Curl (lying)
1x10 per leg

Seated Calf
3x10
---

Did a load of additional stuff messing about after my usual Saturday Deadlifts

BossArky · 09-09-2025 01:10AM

Monday September 8th: Squat Day 3 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Abs Chair Leg Lift
knees straight - 3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
110kg - 1x5
130kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 1x10
15kg per leg - 1x10
20kg per leg - 1x10
---
Hanging Leg Raise (feet to bar)
3x10
---

Squat 130kg x5 felt ok.

BossArky · 10-09-2025 03:20AM

Tuesday Sep 9th: Bench day 3 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
70kg - 6x8 ... felt good. Did these all back to back (instead of superset with Bench), as bench was busy

Bench Press
20kg - 1x5
60kg - 1x5
92.5kg - 6x4 ... got it done, but was a bit tired from all the Barbell Rowing 70kg 6x8 beforehand

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (incline seated) into DB Overhead Press (incline seated)
16kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Trashed the lats in a good way with Barbell Row 70kg 6x8 all done before Bench. Gym was busy so had to do it that way instead of usual supersetting. Can feel the DOMS in lats and traps/upperback as I type this the next day.

Got the Bench done ok, if slightly energy zapped from above: 92.5kg - 6x4.

Biceps are hanging off me today from the DB Curl inclined seated. I got straight into the overhead incline DB press from top of curl. This saves time doing the two exercises in one kinda big exercise. It kinda means the overhead press part is a bit too light though. Maybe that is a good thing after all the benching though. i.e. just focusing on light-ish weight and getting blood into shoulders and front delts after all the heavy benching before.

BossArky · 12-09-2025 04:27AM

Thursday September 11th: Squat Day 4 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Decline Abs
3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
110kg - 1x5
135kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---

Squat 135kg x5 was fine.

BossArky · 12-09-2025 12:43PM

Friday Sep 12th: Bench day 4 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Pull Up
6x6 … sets 1-3 palms away, sets 4-6 palms to face

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
97.5kg - 6x3 ... ok

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (standing) into DB Overhead Press (standing)
16kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---
Shoulder thing from DeFranco (leaning standing into incline bench, row to overhead incline press keeping elbow behind ears)
0kg per arm - 1x10
1kg per arm - 1x10
2kg per arm - 1x10
---

Bench 97.5kg 6x3 was probably tougher than it should have been. More carbs required.

Tried out a new shoulder exercise I hear on a Joe DeFranco podcast. Good upper back burn.

BossArky · 15-09-2025 06:18AM

Saturday September 15th: Deadlift Day 2 of 6

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
70kg - 1x5
110kg - 1x5
135kg - 1x5
---
Rear Delts (cable)
3x10

Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10
---

Deadlift 135kg x5 was the main event. Fine.

BossArky · 18-09-2025 08:29AM

Monday September 15th: Squat Day 5 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Decline Abs
3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
125kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---

Squat 125kg x5. Focused on squeezing bar tight which made 2nd set in particular feel super light.

BossArky · 18-09-2025 08:35AM

Tuesday Sept 16th: Bench day 5 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
70kg - 6x8 ... ok. Did these all back to back (instead of superset with Bench)

Bench Press
20kg - 1x5
60kg - 1x5
87.5kg - 6x6

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (standing) into DB Overhead Press (standing)
10kg per arm - 2x10 per arm
14kg per arm - 2x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Bench 87.5kg was the main event after Barbell Row 70kg 6x8. This heavier Barbell Rowing this cycle will hopefully carry over well to Deadlift and Squat bracing. Gives a good back pump too for the Benching.

BossArky · 18-09-2025 08:37AM

Thursday September 18th: Squat Day 6 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Ab Chair (leg raise, straight)
3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
110kg - 1x5
130kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---

Squat 130kg x5. Video shows they were ever so sightly high. I blame training at 9am in the morning which feels like death. I'm not a morning person.

Wanted to train early this morning, so I can sleep earlier tonight. Usually I train around 7-8:30pm and end up eating too late around 9:30pm/10pm.

BossArky · 27-09-2025 06:45AM

Friday Sep 19th: Bench day 6 of 12

Face Pulls (cable)
3x10

Pull Up
6x6 … sets 1-3 palms away, sets 4-6 palms to face

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 6x5 ... ok

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (incline) into DB Overhead Press (incline)
16kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Bench 92.5kg - 6x5 superset with Pull Ups, plus other bodybuilding stuff.

BossArky · 27-09-2025 06:47AM

Saturday September 22nd: Deadlift Day 3 of 6

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x5
145kg - 1x5
---
Rear Delts (cable)
3x10

Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10
---

Deadlift 145kg x5 was the main event.

BossArky · 27-09-2025 06:50AM

Monday September 22nd: Squat Day 7 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Decline Abs
3x10
---
Front Squat
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
135kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---

Squat 135kg was ok ish.

BossArky · 27-09-2025 06:53AM

Tuesday Sept 23rd: Bench day 7 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
70kg - 6x8 ... ok. Did these all back to back (instead of superset with Bench)

Bench Press
20kg - 1x5
60kg - 1x5
97.5kg - 6x4

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (standing) into DB Overhead Press (standing)
10kg per arm - 1x10 per arm
12kg per arm - 1x10 per arm
14kg per arm - 1x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Bench 97.5kg - 6x4 was main event. A bit tired from early mornings… plus the Barbell Row 70kg 6x8 before zapped a bit of energy.

BossArky · 27-09-2025 06:56AM

Thursday September 25th: Squat Day 7 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Ab Chair (leg raise, straight)
3x10
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x3
120kg - 1x1
140kg - 1x5 … a bit tough.
---
Leg Ext (unilateral)
10kg per leg - 3x10
---

Squat 140kg x5 equals what I peaked last cycle with. Will go 5kg heavier in two weeks. A bit slow as tired from a busy week of early mornings.

BossArky · 27-09-2025 06:59AM

Friday Sep 26th: Bench day 8 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Pull Up
6x6 … sets 1-6 palms away … as forgot to change to sets 4-6 palms to face

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 1x1
102.5kg - 6x3 ... bit slow. Tired

Lat Raise
1, 2, 3kg per arm - 1x10 each

DB Curl (incline) into DB Overhead Press (incline)
16kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Bench 102.5kg 6x3 was a bit harder than it should have been. This is only day 8 of 12. Gotta go 5kg heavier in 2 weeks which may be tough. More recovery and sleep required.

BossArky · 27-09-2025 07:05AM

Saturday September 29th: Deadlift Day 4 of 6

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x3
140kg - 1x2
145kg - 1x5
---
Rear Delts (cable)
3x10

Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10
---

No chalk in commercial gym. Managed to hang onto 155kg x5. Weight wasn't too bad.

BossArky · 30-09-2025 06:05AM

Monday September 29th: Squat Day 9 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x10

Ab Chair (leg raise)
3x10
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
130kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---
Leg Curl
1x20 … nice pump with light ish weight
---

Squat 130kg x5. Went a bit more high bar than last couple of weeks. Right elbow a bit sore from Squats/Bench recently. Will go a bit easier with assistance soon to let it recover. That was a reason for more high bar focus today too. Low bar puts too much stress on elbows if it is a drawn out set of ~1min.

BossArky · 01-10-2025 12:12AM

Tuesday Sept 30th: Bench day 9 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
60kg - 6x5 ... reduced weight & reps on these from 70kg 6x8 in first 4 weeks of cycle to 60kg 6x5 for this 5th week. More energy for Bench

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 6x4

Lat Raise
1 per arm - 3x10 each

DB Curl (seated incline)
5kg per arm - 3x10 per arm

DB Overhead Press (seated incline)
5kg per arm - 3x10 per arm

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Happy to get through Bench 92.5kg 6x6 ok. The previous week was kinda rough on Bench as I was going heavy on Barbell Rows beforehand. Today I kept the Barbell Rows a bit lighter and less volume. Bench was fine then.

Also reduced the weight on Lateral DB Raise plus the Incline DB Curls and Incline DB Seated Press. Time to save power for the Big 3 as I'm into second last week of this training cycle.

BossArky · 03-10-2025 02:11PM

Thursday October 2nd: Squat Day 10 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Ab Chair (leg raise)
3x10
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
120kg - 1x1
135kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---
Leg Curl
3x10 … nice pump
---

Squat 135kg x5. Kinda high bar.

BossArky · 03-10-2025 02:16PM

Friday Oct 3rd: Bench day 10 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Pull Up
6x6 … sets 1-3 palms away, sets 4-6 palm to face

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 6x5 ... Got it done, yeah!

DB Lat Raise
1kg per arm - 3x10

DB Curl (standing) into DB Overhead Press (standing)
10kg per arm - 3x10
---
Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Bench 97.5kg 6x5. Happy to get this done. Was super knackered all day. Set up to bench in the Squat rack so I could use safeties as was training alone. Felt a bit odd on the moveable bench for the first few sets. But… got it done!

BossArky · 05-10-2025 02:56AM

Saturday October 4th: Deadlift Day 5 of 6

SLDL
20kg - 1x10
40kg - 1x10
60kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x3
140kg - 1x1
160kg - 1x5 … ok
---
Rear Delts (cable)
4x10

Overhead Press
20kg - 3x10
---

Got Deadlift done 160kg x5. Kept the rest light.

BossArky · 06-10-2025 08:49AM

Monday October 6th: Squat Day 11 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Ab Chair (leg raise)
3x10
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x3
120kg - 1x2
140kg - 1x5
---
Leg Ext (unilateral)
10kg per leg - 3x10
---
Leg Curl
3x10 … ascending sets from light to less light - for the pump
---

Squat 140kg x5 felt tough to be honest. They were also slightly high when I look back at the video. Right elbow and shoulder a bit sore too from low bar. Into the last week of training so will try to finish off successfully before the deload next week.

BossArky · 11-10-2025 05:04AM

Tuesday Oct 7th: Bench day 11 of 12

Unilateral Cable stack (warm up)
Face Pull - setting 0 - 3x10
Rev Fly - setting 0 - 3x10

Barbell Row
60kg - 6x5

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
102.5kg - 6x3 … failed last rep of last set

Lat Raise
1 per arm - 3x10 each

DB Curl (seated incline)
1kg, 2kg, 3kg - 1x10 per arm each

DB Overhead Press (seated incline)
1kg, 2kg, 3kg - 1x10 per arm each
---
Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Trained at 5am. Busy week and need to prioritise life outside gym. Failed last rep of last set on Bench 102.5kg 6x3 due to rushing sets. Would probably have been fine otherwise.

BossArky · 11-10-2025 05:09AM

Thursday October 9th: Squat Day 12 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Ab Chair (leg raise)
3x10
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5
100kg - 1x5
125kg - 1x1
145kg - 2x1
---
Leg Curl (seated, unilateral)
3x20
---
Leg Press
3x20 … nice pump
---

Supposed to do 145kg x5. Too early. Capped it at 2 singles as was cold, tired and sleepy.

BossArky · 13-10-2025 02:56AM

Saturday October 11th: Deadlift day 6 of 6 & Bench day 12 of 12.

Deadlift
70kg - 1x5
120kg - 1x3
145kg - 1x2
165kg - 1x5 … fine
---
Rear Delts (cable)
3x10
---
Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1 … easy
107.5kg - 1x3f … failed on 3rd rep. Supposed to be 6x3. Cut it short.
---
Lying Tricep DB Ext (unilateral)
3kg per arm - 1x20
6kg per arm - 1x20
9kg per arm - 1x20
---
Standing DB Curl (unilateral)
3kg per arm - 1x20
6kg per arm - 1x20
9kg per arm - 1x20
---
DB Lateral Raise
1kg per arm - 3x10

DB Overhead Press
(seated incline)
10kg, 12kg, 14kg - 1x10 per arm each
---

Neck (lying on Bench)
face up - curl - 2x10
face up - twist - 2x10
face down - curl - 2x10
face down - twist - 2x10
---

Busy week outside the gym meant I had to combined yesterday and today into one session.

Deadlift 165kg x5 was good. That is 15kg under my best set of 5 from years ago. Deadlift going well. Hopefully will take a crack at 200kg next week in competition.

Bench Press was a bit dissappointing. Did it straight after Deadlift. Plan was for 107.5kg 6x3. Failed on 3rd rep of first set. Didn't bother with any more sets. Will take a couple of days best and maybe do a heavier double as a stepping stone towards comp.

Training was basically derailed with MBA studies in the past week. Not ideal to be in all day study sessions late into the night. It absorbed time available to train, sleep and recover. It is what it is though. Let's see how the deload week goes ahead of competition.

BossArky · 17-10-2025 11:55PM

Tuesday Oct 14th: Deload

Calves
bodyweight - 3x10

GHR
bodyweight - 3x5

Ab Chair (leg raise)
3x5
---
Front Squat
20kg - 1x5

Squat
60kg - 1x5 … deload
---
Leg Curl (seated, unilateral)
3x10
---
Lat Pulldown (machine, unilateral)
3x10
---
DB Rev Fly
4kg per arm - 1x10
5kg per arm - 1x10
6kg per arm - 1x10

Bench Press
20kg - 1x5
60kg - 3x5
---
DB Curl to DB Overhead Press
1kg per arm - 3x10 each
---
DB Lateral Raise
1kg per arm - 3x10
---

Deload session 1 of 2 ahead of competition next Sunday

BossArky · 17-10-2025 11:59PM

Thursday Oct 16th: Deload

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x5

Ab Chair (leg raise)
3x5
---
Front Squat
20kg - 1x5

Squat
60kg - 3x5 … deload
---
Leg Curl (seated, unilateral)3x10
---
Lat Pulldown (machine, unilateral)3x10
---
DB Rev Fly
5kg per arm - 3x10
---
Bench Press
20kg - 1x5
60kg - 3x5
---
DB Curl to DB Overhead Press
1kg per arm - 3x10 each
---
DB Lateral Raise
1kg per arm - 3x10
---

Deload session 2 of 2 ahead of competition next Sunday

BossArky · 20-10-2025 12:48AM

Powerlifting Meet - Canberra Australia Masters Games - Sunday Oct 19th:

Short version: Won the M1 83kg category by going 7/9 with Squat 162.5kg, Bench 112.5kg, Deadlift 187.5kg for Total 462.5kg at bodyweight 81.8kg.

Long version: Drove interstate from Sydney to Canberra the day before. Did about 14k steps exploring in the sun, then had some food whilst keeping an eye on the scales the night beforehand. Woke up and lazed about a bit and was surprisingly well under weight at hotel… less than 82kg.

Got to the venue and rapidly did gear check and then weighed in light at 81.8kg (in the 83kg category). Left a few kilos on the table by not being heavier. Busy few weeks outside the gym impacted the tail end of the cycle. Had to spend about 10 mins digging up my powerlifting fed membership number on phone. After that I went off to get a coffee and slowly eat some oats and drink some electrolytes.

Squat:

Squat warm ups: 20kg x5 (front squat), 60kg x5 (back squat), 100kg x3, 120kg x2. Felt slightly jelly legged from the 14k steps yesterday and the heat today.

Squat attempts:
SQ1: 140kg … fine
SQ2: 152.5kg … felt a bit heavy
SQ3: 162.5kg … grinder but got it. Nice.

Bench:

Bench warm ups: 20kg x5, 60kg x5, 80kg x1, 92.5kg x1

Bench attempts:
BP1: 102.5kg … easy but I kinda stop/started on the pressing up. Not sure why. Got it
BP2: 112.5kg … fine. Got one red light for butt lift. Got it.
BP3: 117kg x … pressed it out fine but got two reds for butt lift. No lift.

Deadlift:

Deadlift warmups: 70kg x5, 120kg x3, 150kg x1

DL1: 170kg x1 … fine
DL2: 187.5kg … this felt too heavy. Got it… but knew my goose was cooked after it.
DL3: 195kg … got it off the ground but dropped it after a few inches. No power.

Summary:

Won the 83kg M1 category and got a nice gold medal. Happy enough with the 162.5kg Squat and being able to press out the 117.5kg Bench (despite the red lights for butt lift).

Deadlift was a bit dissappointing. Cooked myself on 3rd Squat which sapped energy for Deadlift. Was hoping to take a crack at 200kg today.

After Squat (+2.5kg) and Bench (-2.5kg) I was equal on subtotal with what I did last comp… so was targetting 195kg-200kg on final Deadlift to either chip last comps total by 2.5kg (where I Deadlift 192.5kg) or just get the 200kg Deadlift for a 7.5kg comp on comp progress. It wasn't to be. Ended up 5kg under last comps total and ended here with total 462.5kg.

Plan for the coming months = put on more muscle and fill out the 83kg category. Ideally get up to 84-85kg walking around weight lean.

Good fun.

BossArky · 26-10-2025 11:54PM

Tues Oct 21st: Deload

Lots of high rep light stuff. No barbells.

Return of the King

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